Name: CrossFit Nassau
Date registered: October 26, 2010
URL: http://www.crossfitnassau.com
May 20
WARM UP: NFT 20 jumping squats 20 push ups 20 pull ups MOBILITY: coach led, deep hip mobility STRENGTH: Split class if needed (half on platforms, half on J-cups) a) 8 minutes to find 2RM Clean and Jerk (try not to drop bar) b) EMOM 10, 1 Clean and Jerk at 2RM 2 minutes rest a) …
May 19
WARM UP: Any order, NFT 10-15 GHD sit ups 10-15 Krok rows (each arm) 10-15 empty bar Thrusters 10-15 American KBS 10-15 Box jumps MOBILITY: Coach led STRENGTH: Deadlift 7×3 @ 70% Pull fast, lower slowly, do not drop. Then, 5 rounds 10 alternating single arm kettlebell floor press 1 footless rope climb (substitute pulls from …
May 17
WARM UP: Coach led MOBILITY: 15 minutes of dedicated coach led partner smash SKILL: Double Unders WOD: 5 rounds 45 weighted (45/25lb) step ups (20”/15”), using ruck, vest, plate, or KB (=225) 35 Abmat Sit Ups (=175) 25 Push Ups (=125) 15 Pull Ups (=75) Strathmore, Calgary, Alberta, CANADA
May 16
WARM UP: Any order, NFT 10-15 tire flips, with jump in, jump out 10-15 Clapping Push Ups 10-15 elevated P-bar dips (feet on box/bench) 10-15 OH walking lunges (45/25lb plate) 10-15 GHD sit ups MOBILITY: Coach led TASK #1: 100 Russian KBS (32/24) for time (attempt to perform unbroken) TASK #2: Run 1275m for time …
May 15
WARM UP: Any order, NFT Run 400m with odd object (preferably tire or med ball) 20 box jumps 20 push ups 20 pull ups 20 Good mornings MOBILITY: Banded shoulder mobility TABATA: 20m dash (cover distance as many times as possible in 20 seconds) STRENGTH: Collect 30 Push Press using 1RM press weight Then, 3×10 …
May 14
WARM UP: 3 rounds, NFT 5 Deadhang pull ups (or banded pull ups, or ring rows) 10-15 Hollow rocks 10-15 OHS MOBILITY: Coach led, hip and posterior chain mobility STRENGTH: Deadlift 8 x 1 @ 90% (8 singles) Then, 3×20 Deficit KB Romanian deadlifts Stand on a 45lb plate, and perform a RDL with a …
May 13
WARM UP: Any order, NFT 20 Pistols 20 HSPU 100 reps or 2 min Double Under practice 5 Muscle ups, Bar Muscles Ups, or jump up to Dip support MOBILITY: Coach led STRENGTH: 10 min EMOM, 2 Squat Snatches, at 70% of 1RM Then, remove 10-20% of weight from bar and collect 15 muscle snatches …
May 12
WARM UP: Run for first, NFT Run 800m 25 Bouncing Air Squats (descend, bounce x1 in bottom, then stand) 25 Back extensions MOBILITY: Coach led squat mobility STRENGTH: Back squat 3 x 20 at 50% of last weeks squat GYMNASTICS: 3 rounds, 30 sec side plank, each side, rest 30 seconds between (i.e. 5:30 min) …
May 09
Please bring a sturdy ruck sack WARM UP: Coach led METCON: 3 rounds 1 minute max 20m shuttle runs 1 minute coach led active rest WOD: “Excess Baggage”, 3 rounds Ruck 1275m (M 45/35/25lb, F 25/20/15lb) 30 step ups with rucksack (20”/12” box) 15 weighted push ups with pack (scale with regular, and banded push …
